I role in at 5:25, to see some suspicious men scrambling with a coffee maker and a table. Apparently, we have some trick outlets at Bettie Weaver elementary. Guys began to circle around, 5:30 am, we set off at a gentlemanly pace towards the Blue Ribbon school of Excellence James River...
For the record, James River received this honor first:
🏆 Chesterfield County High Schools That Are National Blue Ribbon Schools
Midlothian High School – 2019 (National Blue Ribbon School)
James River High School – 1999–2000 (School of Excellence designation)
Cosby High School – 2015 (National Blue Ribbon School)
I digress, circle up at the front of the school for various dynamic stretches and made an attempt to avoid a cadence count.
COP 1 – Touch a tree by the band practice area (near the steel observatory tower). Pax instructed to select a leg exercise below ten reps, run across parking lot and touch tree. Repeato. We did lunges, squats, sumo squats, calf raises, 1 burpee, and some monkey humper.
COP 2 – Switch to upper body. Gentle mosey to the pull-up/jerkin bars behind the school. Pax did 6 rounds of jerkins/pullups (5 reps each), combined with a short bear crawl uphill towards the loading area (5 pushups at top).
COP 3 – To the track. Team jog on straights. Core exercises at each curve, followed by skipping the curves. Fan favorite was certainly the glute bridge (APD finishing move).
Back to flag for a few stretches.
THANK YOU to Last Call for the coffee. Good convo with the dudes after.
Announcments:
- Frozen Triangle is 2/7/26 – 6 am launch. Get there at 5:30 for some extra miles with Draper (his birthday).
- Head to bridge with Pigskin on 1/24/26 – all F’s involved.
Prayers:
- Prayers for OC’s coworker. The poor dude is in the ICU with the flu
- Prayers for all the kids (and big kids) going back to school.
Lounge is always a good time, give it some love sometime!
Been a minute since I had the Q (No Wood in The Woodshed!!! – F3RVA Archives | F3RVA) anywhere. Great to lead today!